Good work knocking off another 2 kilos! Your progress has been excellent - glory in your successes to spur you onwards!

I know that some of my posts can be as long as "War and Peace" but please try to read the last one.It is a long post because you are worth the effort!Hopeful something in it can spark and encourage you.

Look how far you have come already! In just 11 weeks you have traveled from the 150's, past the 140's and 130's into the 120's! Before you know it you will reach your goal (and maybe even start dreaming bigger)!

Emotions are fine in there place but it is the doing that matters in the end.

Often in my weight loss journey I didn't feel like "doing" the exercise but they were done nevertheless.It's just like your regular job...you show up whether you feel like it or not! During times when I didn't feel like it I would quote the Nike slogan "Just Do It!" - and just do it!

That's why weight loss is about character. Character is the driver that pushes past emotions (high or low) and keeps us plodding along.

Success comes not because you felt like it but rather because you kept going even when you didn't.Victory comes to those who remain steadfast.Its a bit like the movie "Cool Hand Luke". Paul Newman's character wins the fight not because he is a better fighter than George Kennedy's. He wins because every time he gets knocked down he drags himself up until the other man just stops swinging punches at him and gives up.Luke through out the movie keeps coming back with nothing.It is this doggedness that creates the legend of "Cool Hand Luke" to the other prisoners.

So it is alright not to tie up yourself with emotions.Just so long as you "keep coming back with nothing" and "just do it!".

Whilst not a brilliant result - at least it is going in the right direction. Near the end of your journey a number like that will have you doing somersaults of joy but I can understand your disappointment. It is what it is.

The important thing is to figure what went wrong and work at that weakness until you get back on track.The battle of weight loss isn't about the fridge or the gym but about what is going on in the mind.Fill your head with good self talk that will motivate you and propel you forward.Use past success (which you have lots of) to inspire your future success.

Looking forward to a very good week for you at next weigh in. We are here for you...you are not alone in this journey.

Another disappointing result today. I know, it's still a loss, and I should be happy about that. But considering the numbers, it's very disappointing.

For example...

From 12/10/15 to 18/10/15, I consumed 12,605 calories and burned 22,373 calories. This resulted in a loss of 1.7 kg.From 26/10/15 to 1/11/15, I consumed 10,301 calories and burned 23,249 calories. This resulted in a loss of 1.3 kg.

Even without doing the maths, anyone can see that these results make no sense. I know, numbers don't paint the whole picture, but still - one would think that a loss of more than 1.3 would occur, given the previous result.

I really don't understand how this can happen. It's very frustrating and disheartening, and I'm really starting to struggle.

It can be a pretty hard struggle when you see lower than expected results, especially as you get further along. But--anything above 1kg is a damn good loss. You're still looking at ~5kg gone each month, and time flies.

After just 13 weeks you've gone from 146.8 to 126.5. That's impressive! Start looking more at your new weight column rather than your loss column.

Also, as an extra motivator, consider taking some photos of yourself if you haven't done so (try getting them as closely as possible with angle, location and lighting). I started taking monthly photos for a comparison. Looking forward to those, and seeing the actual results and not just numbers was a huge motivation to keep going. Sometimes hard to notice the difference between each month, but every second month is much more noticeable.

One of the traps we make for ourselves is thinking that weight loss is just a simple math problem. It is far more complicated than a simple calories in - calories burnt equation.You, for example, are comparing two weeks without realising that all the background variables have changed.You weighed 2.3 kilos different in those weeks. Which meant that you were carry that weight around when you were exercising...and working harder.

Also you are getting more fit. Routine has developed you muscles and it now copes well with the demands you have put upon it. Your body motor is finely tuned to those demands and burns efficiently as it can.Routine is not a friendly ally to weight loss. Professional athletes have long discovered that smarter training isn't based on doing the same things all the time. Their training is mixed up. This is in order to keep the body on "it's toes" so to speak.They will vary their training days. Some days are easy days, some are moderate and others are flat out.Also they will do something completely different than their own discipline. For example, runners will lift weights and footballers will swim.

When I was losing weight I would vary the intensity of my work outs. Some days I'll just "cruise" on the exercise bike whilst the next day I'll try and go flat out and see if I could set a new benchmark.Same went for my walking and running.I never had a significant weight loss result the morning after a swim but I knew that different exercise it was affording me was of overall benefit to my weight loss. My lungs were increasing in efficiency and muscles not used in other exercise were being developed.

It is easy to get stuck on routine. But it is pressing forward that results happen. It is no mistake that when I started weight loss, no exercise was required. Soon 10 minutes of walking yielded results. At the end of the journey three hours of exercise was common. Remember however that the 10 minutes was done carry 87 kilos of excess weight!

As I've said...it is more art than science. The more experience you get the more sure your hand will be.Don't make the mistake of thinking that a new week is a separate week from the last. The body is reactions are bigger than our set times. In some things the body reacts quickly and in others it will take weeks (and even months). With experience you gain knowledge of the ways your body reacts to certain conditions and you can set and re-set your lifestyle accordingly.

You have had a good loss this week. It is what it is...and this time it is good news.Enjoy it - and continue to learn from your journey and you will ride it all the way to success.

An adequate result this week - surprising really, given that my calorie count was way too much and calorie burn was way too low. But, I suppose that brings up a question - let's say I went a week eating poorly and not exercising, how long would it take for the results to be reflected in my weight and appearance?